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Basic Shepherds Pie
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Sherherd's Pie With a Runny Egg and a Puff Pastry Base.
Basic Shepherds Pie with a couple of additions. The first is a runny egg on top. The second is a puff pie pastry on the bottom.
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60 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
butter
gluten-free
(?)
Has gluten from:
white flour
chicken stock
puff pastry
kid friendly
has meat
(?)
Has meat from:
ground beef (7% fat)
chicken stock
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
puff pastry
vegan
(?)
Not vegan due to:
ground beef (7% fat)
butter
egg (medium)
vegetarian
(?)
Not vegetarian due to:
ground beef (7% fat)
egg (medium)
pescatarian
(?)
Not pescatarian due to:
ground beef (7% fat)
paleo
(?)
Not paleo due to:
white flour
worcestershire sauce
puff pastry
PARENT RECIPE

(parent)
Who:
Tom
Goal:
Raw Food
Recipe:
Basic Shepherds Pie
 
Nutrition to Note
This recipe has Fat (total lipid) as 69.4% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.1% of RDA
• Calories: 48.4% of RDA
• Carbs: 17.7% of RDA
• Fat (total lipid): 69.4% of RDA
• Fiber: 19.2% of RDA
• Fructose: 3.3% of RDA
• Protein: 40.7% of RDA
• Sodium: 34.7% of RDA
• Sugar: 23.6% of RDA
• Vitamin A (IU): 220% of RDA
• Vitamin B6: 38.8% of RDA
• Vitamin C: 15.9% of RDA
• Iron: 6.4% of RDA
• Magnesium: 18.7% of RDA
• Manganese: 13.5% of RDA
• Niacin: 69.8% of RDA
• Potassium: 28.3% of RDA
• Zinc: 58.3% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
48.8
g
Calories
968
 
Fiber
5.39
g
Iron
1.28
mg
Protein
45.8
g
Sodium
520
mg
Sugars
8.86
g
Fat (total lipid)
42.4
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
tbsp
+
-
 
 
1
tsp
+
-
 
 
1
lb
+
-
 
 
1
whole
+
-
 
finely diced.
 
2
whole
+
-
 
finely diced.
 
3
sprigs
+
-
 
finely chopped.
 
2
tbsp
+
-
 
 
1
cup
+
-
 
 
1
tbsp
+
-
 
 
4
oz, volume
+
-
 
 
2
tbsp
+
-
 
 
2
tbsp
+
-
 
 
1
cup
+
-
 
 
4
whole
+
-
 
poached, served on top.
 
2/3
sheets
+
-
 
usually sold as a 10" x 15" x 1/8" sheet.
 
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PREPARATION
1.
Pre-heat your oven to 400 degrees F.
PREPARING THE PUFF PASTRY DOUGH
2.
Lightly oil (or butter) an 9x9 inch baking dish. Lay the puff pastry down on the bottom.
3.
Put this into the oven until the puff pastry is brown (about 10-12 minutes). When it's down, remove it from the oven and set it aside.
MAKING THE MASHED POTATOES
4.
Follow the steps in the Dependent Recipes section to make the mashed potatoes. For this recipe, there really can never be enough mashed potatoes, so feel free to make 1.5X the mashed potatoes (you will use them :-).
MAKING THE GROUND BEEF AND VEGETABLES
5.
Cook the ground beef until it's cooked/browned, drain any fat, set aside.
6.
Add olive oil to a large saucepan. Saute the carrots until they begin to get tender.
7.
Add in the onions and saute until they begin to become translucent.
8.
Add in the cooked ground beef.
9.
Season with black pepper and thyme.
10.
Add the butter and peas.
11.
Sprinkle the flour over the pan and then stir this in.
12.
Add tomato paste, wine and the Worcestershire sauce. Let this reduce, cooking off the alcohol from the wine.
13.
Add the chicken stock. Allow this to reduce down until it begins to get quite thick.
ASSEMBLING THE PIE
14.
Add the ground beef and vegetable mixture on top of the browned puff pasty dough.
15.
Spoon the mashed potatoes on top, flatten them out with a spoon.
16.
Glaze the top with the egg.
17.
Bake for approximately 20 minutes or until the top of the potatoes begins to brown.
TO SERVE
18.
Poach an egg for each serving. Gently place one egg on top of each serving when plating. Enjoy!.
NOTES, TIPS, TRICKS, HINTS, ETC:
If you want to get fancy: about 3-4 minutes before the shepherd's pie is to be removed from the oven, take it out and make 4 egg-sized indentations in the mashed potatoes on top and crack and egg into each. Put the shepherd's pie back into the oven and let the eggs poach in situ.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free chicken stock for chicken stock.
2.
Make it Dairy Free!
 
A dairy-free variant of this recipe can be made. Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Soy Free!
 
A soy-free variant of this recipe can be made. Just substitute gluten-free chicken stock for chicken stock.
4.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free chicken stock for chicken stock.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 968
Protein 45.8 g
Carbohydrates 48.8 g
Iron 1.28 mg
Fiber 5.39 g
Calcium 51.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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